You have two sacroiliac joints, located at the bottom of your back on either side of your spine. This joint assists you in making twisting or turning motions when you move your legs, according to the Sports Injury Clinic. Pain in this area is usually caused by sitting for long periods of time, muscle imbalances, different leg length, poor posture and a sedentary lifestyle, among other possible factors. Certain stretches can help to prevent or treat pain in your sacroiliac joint.
Lying Rotation
The lying rotation exercise stretches the muscles that surround your sacroiliac joint. Lie on the floor on your back with your arms relaxed by your sides. Bend your knees and lift them into your chest. Drop your knees over to the right side of your body and extend your arms out by your sides. Look over your left shoulder. Return your knees to center and drop your knees over to the left, looking over your right shoulder. Return your knees to center and repeat.
Pelvic Tilt
The pelvic tilt can help stretch and develop the muscles that support the sacroiliac joint. Lie on your back with your knees bent and your feet flat on the floor. Place your hands on your abdomen. Tilt your pelvis up towards the ceiling by pressing your lower back into the floor and tightening your buttocks. You should be making a bowl-like shape with your torso. Release and return to a neutral spine. Repeat this stretch several times.
Piriformis Stretch
The piriformis stretch lengthens the piriformis muscle. A compressed piriformis muscle is often associated with sacroiliac joint pain. Lie on your back with bent knees. Bring your left knee into your chest and stretch it across your body to the right side of your chest using your right hand. Hold the stretch for 30 seconds. Stretch your left knee across to the outside of your left chest and hold this stretch for 30 seconds. Repeat the stretch with your right leg.
Calf Stretch
The calf stretch is also beneficial for alleviating pain in the sacroiliac joint, according to Dr. Nathan Wei in an article for Arthritis-Treatment-and-Relief.com. Stand three feet away from a wall. Rest your hands on the wall at chest height. Place your right toes against the wall. Bend your right knee to a 90-degree angle with the floor, keeping the left leg straight. Lean your upper body forward and hold the stretch for 30 seconds, then repeat on your left leg.
